Is Keto Paleo?

With the popularity in these two diets, Keto and Paleo, I was wondering what the differences are. I have heard that they are the same thing. I decided to find out.

Is Keto Paleo? Although they share a lot of similarities, Keto is not Paleo. The Keto Diet focuses on 3 macronutrients, which are fat, protein and carbohydrates. The Paleo Diet focuses more on the choices of food. You eliminate processed foods, dairy, and grains. You balance the macronutrients the way you want.

But let’s dig deeper into the differences and similarities between the two. Let’s first define each Diet, so we know what each is.

Keto Diet Defined-

For the purposes of this post this is going to be a simple definition. The Ketogenic Diet is a very low carb diet focusing on 3 macronutrients, fat, protein and carbohydrates. Most of your calories are coming from the fat you eat.

By drastically reducing carbohydrates in the diet and replacing it with fat, the body enters a metabolic state called ketosis.

When this happens, your body is burning fat for energy, instead of sugar. It is turning fat into ketones in the liver, which supply energy for the body and the brain.

What foods can you have on the Keto Diet?

Grass-fed beef and other meats
Poultry
Eggs
Nuts and Seeds
Non-starchy vegetables
Seafood
Full-fat, dairy like butter, cheeses and cream
Oils that are unrefined, Avocado, coconut, flaxseed, olive and walnut oil

Avoid these foods on the Keto Diet-

All cereal grains and grain flours
Sugar
Fruit except berries
Legumes, Beans and Peanuts
Yogurts and Ice Cream
Processed foods
Sweetened beverages
Starchy vegetables, potatoes, corn

Paleo Diet Defined-

The Paleolithic or Paleo Diet emphasizes an increased consumption of lean meat, fish, shellfish, eggs, fruit, vegetables, seeds and nuts. It excludes processed foods, grains, legumes, cereals, dairy, refined sugars and added salt. Ditching the modern convenience of processed foods.

The Paleo Diet is based on what human Paleolithic ancestors would have ate or had available from their environments by hunting, gathering, and fishing. The thinking is that since humans followed a hunter-gatherer lifestyles for many thousands of years, the human body became well adapted to this diet. The diet would have varied greatly based on geography of the region.

So what foods can you eat on the Paleo Diet?

Beef and other meats, like lamb, venison, etc.
Poultry
Seafood
Fresh fruits
Fresh vegetables Starchy and non-starchy
Eggs
Nuts and Seeds
Unrefined oils, i.e. Avocado, coconut, flaxseed, olive and walnut oil
Natural sweeteners, such as maple syrup, raw honey, coconut sugar, molasses and raw stevia

These are the foods/food groups to avoid while on the Paleo Diet:

All cereal grains and grain flours
Dairy
Refined sugar
Legumes (beans and peanuts)
Refined vegetable oils
Sugar-sweetened beverages
Junk food

Is Paleo low-carb?

When compared to typical western diets, yes. With the elimination of added sugar, dairy and grains, many high-carb food choices are off the plate. But the Paleo diet isn’t as low carb as the Keto diet because it still includes fruit, vegetables like potatoes, natural sweeteners like honey or maple syrup.

What are the health benefits of the paleo diet?

There have been many health benefits associated with the Paleo Diet, including:

Reduced insulin resistance
Better blood sugar management
Reduced cardiovascular disease risk factors
Weight loss
Reduced inflammation and autoimmune disease symptoms
Improved blood pressure
Better nutrition, since you are eating quality meats, nuts, vegetables and fruit

Keto Diet and Paleo Diet Similarities-

Both of these diets focus on high-quality, nutrient-rich foods and eliminate grains and legumes
Oils including avocado, coconut, flax, hemp, olive, and palm
Grass-fed meat
Free-range poultry
Eggs
Avocados
Nuts and nut butters and seeds
Wild-caught fish
All non-starchy vegetables

What are the Differences of Keto and Paleo Diets?

The vital differences between the Keto and Paleo Diets are:

The Keto Diet is higher in fat (75% or more of daily calories), and the Paleo is higher in protein
The Keto Diet eliminates all sources of sugar, fruit, starchy vegetables, low-fat dairy, grains, and legumes.
The Paleo diet eliminates dairy, bean, legumes, grains and added sugar.
The Keto Diet limits daily carbs to 20 to 30 grams of net carbs. This helps getting into ketosis.
The Paleo Diet is to eat a healthy, balances diet, not to get into ketosis.

Can you combine the Paleo and Keto diets?

To combine the Paleo and Keto diets you would keep your carbohydrate intake to 20 to 30 net grams a day. Avoid all types of grains, sugar, dairy products, all legumes and beans, all fruit except berries, and processed foods.

Also get 75% or more of your daily calories from fat, and get 3 to 6 ounces of protein per meal.

Is Keto or Paleo better for weight loss-

While both will will help you lose weight, the Keto Diet seems to be more effective at losing fat and faster weight loss. This results from the Keto Diet getting you in ketosis which turns your body to burning fat for energy.

The Paleo Diet will help you lose weight as well. It cuts out processed foods and empty calories. You also increase your consumption of protein and fat, that help you stay full longer.

Is the Keto or Paleo better for inflammation-

Both of these diets can have anti-inflammatory results. The Paleo Diet has been used among people with autoimmune conditions. It removes dairy and gluten from the diet, which are common allergens.

The Keto Diet uses Ketones, produced during ketosis, which have anti-inflammatory effects. The Keto Diet has been connected with protection against chronic diseases like diabetes and cancer.

For athletes which is better? Keto or Paleo-

Both the Keto and Paleo diets work to help boost athletic performance. They help to promote the growth of lean muscle mass, and exercising helps accelerate fat loss.

You can build muscle with Keto and it even helps to preserve lean muscle mass during weight loss.

If you add some weights or bands it is entirely possible to stay muscular and get lean and fit while doing Keto or Paleo diet.

Paleo may score higher with athletes since it allows for higher carbohydrate consumption, which can fuel workouts and help with muscle recovery. But once you are keto-adapted, people tend to have increased endurance and power output with Keto.

The Best of the Best-

Which diet will work for you? That depends on your needs and your goals. Both diets have many benefits including weight loss and maintenance, anti-inflammatory properties, better nutrition and many more.

You are more likely to have faster weight loss with the Keto Diet from being in ketosis. If you find the Keto Diet to be to difficult or restrictive, the Paleo Diet is right there with the Keto Diet. Both are good and are better than the standard american diet.

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